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Stretch to Win 2nd edition (2017)
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Great 8™ Mobility Program by Stretch to Win® - rhomboids (alternate option)

Posted By Chris Frederick, Tuesday, September 5, 2017

Please see my earlier post on Thursday, August 10, 2017 for my first, favorite option of mobilizing-stretching the rhomboids in a standing position using a doorpost. That stretch is probably one of the best ways to increase mobility in the mid-thoracic spine, rhomboids and the spiral-power net of fascia more than most other options.

However while people like me who have lots of mobility do not feel any retrictions that need stretching in this “on-all-fours” position, others who are “mobility challenged” definitely will feel this stretch. Of course, it is also an option if you do not have a doorway handy.

For convenience, I re-posted details, guidelines and tips here from the other rhomboid stretch, as the same thing applies:

You may wonder why the rhomboids are stretched if it is most often found to be overly lengthened and in eccentric strain with the common pattern of the upper cross syndrome (UCS).

There are 2 big problems with simply grouping people into a category like UCS:

1.     Syndromes do not really apply to all individuals.

2.     Scapulae display multiple variances of static and dynamic positioning during function based on:

a.     Motor patterning

b.     Fascial adhesions in upper, lower or all fibers

c.      Technique and habits of movement are challenging to change: for example, ballet dancers must reduce the normal thoracic kyphosis while holding their scapulae flat to the coronal plane for esthetics and function. Naturally compensations in the neuro-myofascial systems are numerous and complex. Incidentally these athletes REALLY benefit from this stretch as it helps restore the normal thoracic kyphosis for optimal shoulder function in “normal” day-to-day activities.

Common dysfunctions that are helped with this stretch include: reduction of adhesions and improved activation (especially with adding the alternating contractions of PNF technique) with forward head/shoulder issues; increased mobility of the thoracic spine which is common restricted and tight with many athletes and weight lifters; down regulates the nervous system via release of tension in the sympathetic ganglion chain.

Simply follow the attached video, which coaches you through the entire movement for both sides of your body.


  • Self assessment
    • Do the movement on both sides to determine if there is an imbalance.
    • Start and end with the tighter side, otherwise it doesn't matter.
    • Re-assess the movement when done to see if both sides have improved with symmetrical mobility. If not, repeat tight one.
  • If you have any problems getting into the position, doing the movement or have discomfort like pinching in your shoulder or anywhere else, then find a local Fascial Stretch Therapy Provider in our directory here:
  • If the movement causes or increases pain, then stop and see a health professional to determine the cause of the pain.


Videos from this blog support more detail found in my book, "Stretch to Win" - 2nd edition.You may purchase at or Human Kinetics:

Human Kinetics:


LIABILITY DISCLAIMER: the content on this blog is for information purposes only and does not constitute medical advise of any kind. If you have pain, any medical condition, have any disability or any doubts about your physical abilities, then consult a physician to determine if you may perform the movements in our videos.






Tags:  FST  mobility  stretch  stretch to win 

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